A dietitian explains the best supplements to takeand three questions to ask yourself before shelling out on vitamins.
With so many options to choose from (fish oil!
), its getting harder and harder to be a discerning consumer.
Are those green horse pills hocked by your friendly neighborhood influencer actually life-changing?
Do you really need to supplement all of the B vitamins?
So some companies make dubious claims and get away with it.
registered dietitian nutritionist based in Phoenix, AZ
One recent consumer review found that46 percent of supplementsdont keep their lofty promises.
Basically, it pays to be a Skeptical Susan when youre perusing the supplement aisle of the drugstore.
3 questions to ask yourself when youre considering supplementation
1.
Could I get this vitamin from my diet instead of taking a supplement?
Dietitians are a big fan of telling you to eat your vitamins, and Danahy is no exception.
All of these work synergistically in your body, so always start with a well-balanced diet.
Vegans, for example, havemore limited sources of brain-boosting B12since its most commonly found in animal foods.
In cases like these, supplementation can be incredibly helpful to close nutritional gaps.
What is sparking your interest in this particular supplement?
registered dietitian nutritionist based in Phoenix, AZ
If the answer is no, thats totally finebut the question is worth asking.
What can my family history tell me about what supplements may benefit me?
This isnt a one-size-fits-all situation.
This is also a vitamin that most people arent deficient in, butmany people have suboptimal levels.
In other words, its pretty darn importantand worth thinking about.
Daily recommended intake:600-800 IUs per day(15-20 mcg).
Omega-3s
If youre living and breathing right now, youve probably heard the hype surrounding omega-3s.
Omega-3 or fish oil is another one I often recommend for middle age-plus.
The mineral isalso essential for heart healthbecause it supports nerve, cell, and muscle health.
She recommendsmagnesium glycinate, a form of magnesium thats slightly easier for the body to absorb.
(FYI, magnesium appears in foodsincluding spinach, black beans, and almonds.)
A multivitamin
LeVeque, for one, is a big fan of the multivitamin to cover all your bases.
They can be a good way of consuming a variety of macro and micronutrients without paying for individual vitamins.
And beware of commonmultivitamin side effects, like GI distress.
Daily suggested intake:Varies per vitamin.
Long story short: Supplements arent nearly as straightforward as they seem.
So if you have lingering questions, verify to check in with your primary care doctor.
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